Today's Training: Total Body Strength

 Sorry I haven't been posting as regularly but I am extremely busy in other parts of my life (like coaching and training which is a good thing) so these updates will likely be periodic glimpses into what I'm currently doing, thinking and implementing with clients.

Warmup: Quad rocks, Figure 4 stretch, Cat/camels, tabletop hamstring and hip rotators, Indian clubs, ankle mobs, neck mobs

Workout: 

• Barbell RDLs: 4 x 6 @ 135, 185, 205, 245
• Kneeling barbell press: 4 x 5 @ 65, 85,85, 85 supersetted with
• Smith machine inverted rows 4 x 15
• 45 degree back raises 3 x 12 @ 50 lbs. tri-setted with
• High step-ups 3 x 10 ea. &
• Standing ab wheel rollouts 3 x 8

Comments: Good session; sessions have, by necessity been short and sweet the last few weeks as my schedule is so jammed right now. Concentrating on more bodyweight work along with basic barbell moves.

Train hard and train smart!

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Today's Training: Power/Tempo Runs

  Today's training revolved around some power work with box jumps and med balls as well as some tempo runs for conditioning.

Warmup: Quad rocks, Figure 4 stretch, tabletop hamstring, ankle mobs, Indian clubs, 1/2 kneeling adductor, open hip t-spine rotation, 1/2 kneeling hip flexor

Workout:

• Kettlebell swing 3 x 6 @ 32 kg. supersetted with
• Box jumps 3 x 6 @ 30"
• Med ball circuit: Wall dribbles 2 x 15 sec. @ 4 lbs., Chest pass 2 x 12 @ 15 lb., Alt. hip toss 2 x 10 @ 15 lbs., Soccer throw 2 x 7 @ 15 lbs.
• Tempo sprints 8 x 60 yds. w/1 min. for recovery

Comments: Good session; experimenting with the "tempo" runs as a dual purpose mode of training for both recovery and "aerobic" work. Trying to implement some of Joel Jamieson's philosophy into my own training.

Train hard and train smart!

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Today's Training: Sprints

  Today I got out early to get some sprint work in outside on the turf at a local college. I love running on  that surface as it is even and fast but somewhat forgiving.

Warmup: Quad rocks, Figure 4 stretch, Cat/camels, ankle mobs, neck mobs, leg swings, hurdle duck unders, toe/heel walks, March series

Workout:

• Sprint pyramid: 10-20-30-40-50-50-40-30-20-10. Walk back for recovery after each sprint. 
• Squash practice games: 9 games with training partner. 70 minutes.

Comments: Good training day as the National Masters tournament is now 6 weeks away. Training is going well so have to keep it up while staying healthy. 

Train hard and train smart!

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Today's Training: Total Body Strength

 Again, continuing with the trend from last week I am basically doing 1 basic, "core" lift per strength training session and supplementing with bodyweight work and kettlebells. My time is so pinched right now I have to fit in training sessions wherever I can and bodyweight training is easy to do virtually anywhere.

Warmup: Figure 4 stretch, pidgeon stretch, Quad rocks, cat and camels, 1/2 kneeling hip flexor, 1/2 kneeling adductor, open hip t-spine rotation, Indian clubs

Workout: 

• Barbell RDLs: 4 x 6 @ 135, 175, 195, 215 supersetted with
• Rip Trainer Iso-Holds: 3 x 25 sec. each
• KB swings 4 x 12 @ 32 kg supersetted with
• Rip Trainer "punches": 3 x 10 each
• Rope chins: 4 x 12 supersetted with
• Band resisted decline pushups: 3 x 10 @ 1"

Comments: Good training session. Losing 7 lbs. in last 2 weeks has certainly made bodyweight exercises easier! Check my other blog for updates on my Whole30 journey.

Train hard and train smart!

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Yesterday's Training: Strength Training

  Yesterday's training was strength training at FT and combined weight training with bodyweight training.

Warmup: Quad Rocks, Figure 4 stretch, ankle mobs, neck mobs, Cat/camels, open hip adductor, open hip t-spine rotation

Workout:

• Barbell Front squat: 1 x 5 @ 95, 115, 135, 155
• Kroc Rows w/KB: 4 x 6 @ 40 kg.
• KB swings: 6 x 10 @ 40 kg. (on the minute)
• Decline parallel bar pushups: 4 x 15
• KB kettlebell Farmer's walk: 3 x 35 meters w/ 32 kg. 

Comments: Good workout; going to go with this combo formula for a while with weight training and bodyweight training. 

Train hard and train smart!

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Today's Training: Bodyweight Strength Training

  As mentioned in Monday's post I am going to do basically bodyweight based strength training for at least the next couple of weeks as my schedule is crazy right now and it will  be like forced active recovery of sorts.

Warmup: Quad rocks, Figure 4 stretch, ankle mobs, neck mobs, Cat/camels, 1/2 kneeling adductor, Indian clubs, open hip t-spine rotation

Workout:

• Barbell RDL: 1 x 5 @ 135, 185, 205, 215
• Bodyweight squats 2 x 40, 25
• Decline pushups 2 x 30, 20
• Close grip chins  2 x 15
• Hanging leg raises 2 x 10
• Standing ab wheel rollout  2 x 7

   The 2nd thru 6th exercise were done in a circuit fashion with 90 sec. rest between circuits.

Comments: I'm going to concentrate on bodyweight training the next couple of weeks or month to build up my competency. I have certain standards in mind that I would like to maintain in this aspect of my training.

    I will be doing some barbell and kettlebell work as well but not as much as I usually do.

Train hard and train smart!

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Today's Training: Total Body Strength

  Though I was going to go into another Wendler 5-3-1 albeit with different "core" exercises my schedule and time constraints didn't allow that to happen today so I had to improvise somewhat.
  Instead I did the following  TRX/Kettlebell metabolic strength circuit.

Warmup: Quad rocks, Indian clubs, Cat/camels, 1/2 kneeling adductor, 1/2 kneeling hip flexor, Figure 4 stretch, Crosscrawl

Workout:

• TRX suspended lunge x 12 reps
• TRX inverted row(feet on box): x 12 reps
• Double Kettlebell 1 leg RDL x 6 reps w/16 kg. kettlebells
• Incline DB press on Core Bench x 12 reps @ 50 lbs.
• TRX fallouts x 10 reps
• 1 min. rest between circuits. Repeat 3 times.

Comments: Training included the basic moves: a push, a pull, a quad dominant exercise(single leg exercise) , a hip dominant exercise (which also was single leg) and a trunk/core exercise. That is covering your bases/basics when it comes to training.

Train hard and train smart!
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